NYRR United NYC Half 2022 Training Early Weeks

As mentioned in my previous entry, I’m training for the NYC Half on March 20th. My big goals are 1) consistency in training and 2) a solid performance (not necessarily a PR). I feel like I’m already on my way toward the first one, though it might take me to more treadmill workouts on days that have freezing rain and icy sidewalks. I have my go-to clothes and accessories for sub-freezing weather: Sugoi SubZero tights (my 6th winter with these), Tracksmith Harrier (merino wool blend) long sleeves, Lululemon Down for it all jacket, and various buffs, SmartWool tall socks, and gloves. I have half a dozen pom pom wool fats from various races and a reflective Oiselle headband.

I have hired a coach because I thrive on accountability and knowing that someone is looking at my training and ‘relying’ on me to get the run done. I had to overcome my initial “someone at my low running volume doesn’t need a coach; I just need to run more” feelings. Of course I need to run more. But it also feels good knowing that someone will adjust my workouts or long runs as needed and was committed to my (slow, steady) progression in terms of volume and quality intensity. He has also prescribed auxillary work like SAM, balance/proprioception drills, foam rolling sessions, and epsom salt baths.

My long runs have increased from 80 minutes to 90 to 100 (and will keep going up). I had a great one Sunday 1/2 where I planned my route to end at Starbucks and get bonus stars for mobile ordering, but they were out of everything except hot coffee. You all know I’m just into it for the shaken espresso and various sorts of cold brew; it was warm (50’s) and humid and I was starving, so I trudged home.

Week 2:

Monday 1/3: Rest day

Tuesday 1/4: Another VO2 Max Ladders workout, this one with longer intervals. Slow to start since it was in the 20’s outside, but got some good paces in the back half.

Wednesday 1/5: easy 40 minutes on the treadmill since there was freezing rain outside.

Thursday 1/6: Serious Theragun time in the morning. Easy hour of running before sunset. The days are getting longer!

Friday 1/7: Rest day and a snow day. Herbie loved the snow! I trudged around in my snow boots and saw the new Spider-man movie.

Saturday 1/8: Long run day – took to the Woodway treadmill for 1 hour, 45 minutes. Broke it up with 1 easy mile with drills @ 4.7 mph, then 2 miles at 5 mph, 2 miles at 6 mph, 1 mile at mph, 1 at 6.2 mph, then 2 between 4.7-5 mph.

Sunday 1/9: Recovery 45 minutes with some strides in the middle.

Total: 28 miles

Outback Steakhouse – gotta start with a Bloomin’ Onion

Week 3:

Monday 1/10: Rest day. Arms/shoulders/back strength training in the downstairs gym.

Tuesday 1/11: Hill workout day – warm up, 12(!!) 1 minute hill repeats, cool down for 6.4 miles total.

Wednesday 1/12: Recovery 40″ but I made it 45 minutes accidentally for 3.98 miles total. Legs were feeling a bit beat up, so lots of Theragun and stretching and resting in the evening.

Thursday 1/13: Easy hour for just over 5 miles.

Friday 1/14: Rest day – 30 minutes Taylor Swift Peloton spin class and some upper body strength training. Got stomach sick (not Covid) later at night and had to move some things around over the weekend.

Saturday 1/15: Total rest.

Sunday 1/16: Felt better by morning but did my long run later in the day. 6.1 miles outside, then 3.9 on the treadmill as it got darker and colder.

Total: 25.4 miles – would have hit 29 or even over 30 if I had done LR Saturday then recovery Sunday but I had off work Monday 1/18 and did my recovery 4 miles then.

Herbie with the ribeye bone from Outback

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